Comparing Nutrients in 7 ounces NectarinesVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Nectarinesvs Valencia Oranges

3%87.3kcal

Energy

3.35%97kcal

87.3 kcalvs97 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.65%0.64g

Fat

0.61%0.6g

0.64 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g

Saturated Fat

0.22%0.069g

0.05 gvs0.069 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g

Omega 3

2%0.032g

0.004 gvs0.032 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g

Omega 6

0.51%0.087g

0.22 gvs0.087 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

18%23.6g

21 gvs23.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.6%15.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.75%2.7g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.1g

Glucose

3.1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.66g

Sucrose

9.66 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.88%3.37g

Fiber

13%4.96g

3.37 gvs4.96 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.76%2.1g

Protein

3.7%2.06g

2.1 gvs2.06 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Nectarinesvs Valencia Oranges

3.75%33.7μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

33.7 μgvs24 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.62%0.067mg

Vitamin B1

14.4%0.17mg

Thiamine

0.067 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.12%0.054mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.054 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.23mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

2.23 mgvs0.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.34%0.37mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.37 mgvs0.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.8%0.05mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.05 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.5%9.92μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

9.92 μgvs77.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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12%10.7mg

Vitamin C

107%96mg

Ascorbic acid

10.7 mgvs96 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10%1.53mg

Vitamin E

Tocopherols and Tocotrienols

1.53 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.64%4.37μg

Vitamin K

Phytomenadione or phylloquinone

4.37 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Nectarinesvs Valencia Oranges

1.2%12mg

Calcium

7.94%79.4mg

12 mgvs79.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

8.16%0.073mg

0.17 mgvs0.073 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.95%0.56mg

Iron

2.23%0.18mg

0.56 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.25%18mg

Magnesium

4.72%20mg

18 mgvs20 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.66%0.11mg

Manganese

2%0.046mg

0.11 mgvs0.046 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.37%51.6mg

Phosphorus

4.8%33.7mg

51.6 mgvs33.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%399mg

Potassium

10.4%355mg

399 mgvs355 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.07%0.34mg

Zinc

1.1%0.12mg

0.34 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.7%174g

Water

4.63%171g

174 gvs171 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Nectarines vs Valencia Oranges:

Raw Nectarines have 1.4 times more Vitamin A and 4.1 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 7.8 times more Vitamin B9 and 9 times more Vitamin C than Raw Nectarines.
Both Raw Nectarines as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Nectarines vs Valencia Oranges:

Raw Nectarines have 2.3 times more Copper, 3.1 times more Iron, 2.3 times more Manganese, 1.5 times more Phosphorus and 2.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.7 times more Calcium than Raw Nectarines.
Both Raw Nectarines and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Valencia Oranges contain 8 times more Omega 3 and 1.5 times more Fiber than Raw Nectarines.
Both Raw Nectarines and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
Both Raw Nectarines as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces NectarinesVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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